Men - 7 mg
Pre-menopausal women - 12 -16 mg.
Post-menopausal women - 5 - 7 mg.
Pregnant women - add 10 - 20 mg.
This Mineral Is
Red meat, chicken, seafood, eggs and other
animal products, dark-green vegetables, avocados, whole grains, nuts, dried fruit,
enriched breads and cereals and other plant foods.
Coffee, tea, soy-based foods, antacids,
ulcers and tetracycline inhibit iron absorption. You need to have enough hydrochloric acid
in the stomach for iron to be absorbed properly. Other substances required for proper
absorption of iron include - vitamin A, copper,
manganese, molybdenum, and the B vitamins.
Women need more iron before menopause than
after, because menstruation causes iron loss each month. People who have special iron
intake needs include menstruating or pregnant women, children under two years of age,
vegetarians, anyone with bleeding conditions such as haemorrhoids or bleeding stomach ulcers, and anyone taking the
medications listed above.
Deficiency Can Cause...
fatigue, paleness, dizziness.
sensitivity to cold.
irritability and nervousness.
susceptibility to infection.
brittle hair or hair loss.
ridges running lengthwise on nails.
Multivitamins will give you extra iron. It
is not advisable to take straight iron tablets unless specifically recommended.
Too much iron can also cause problems, such
as - inhibited absorption of phosphorus, interference with immune function, and may
increase your risk of developing cancer, cirrhosis,
or heart attack. Symptoms of iron
toxicity include diarrhoea, vomiting, headache, dizziness, fatigue, stomach cramps, and